Why Skipping Breakfast Can Harm Your Health

Nutrition experts have cautioned Nigerians against the habit of skipping breakfast, warning that it can lead to weight gain, unstable blood sugar levels, and increase the risk of chronic illnesses such as diabetes and hypertension.

They explained that breakfast plays a vital role in maintaining energy, mood, and overall body function, especially for individuals with underlying health conditions. Despite this, many people miss the first meal of the day due to tight schedules or lack of appetite, choices experts say may have long-term consequences.

A registered dietitian at the University College Hospital (UCH), Ibadan, Akinyemi Iyanuoluwa, described breakfast as essential in setting the tone for the day.

“Breakfast is the meal taken after the overnight fast, and it is important because it supports energy levels, mood, and performance at work or school,” she said.

According to her, skipping breakfast lowers blood glucose levels, leaving the body with insufficient energy for daily activities. She also noted that it often leads to overeating later in the day.

“When people skip breakfast, they tend to consume larger portions later. Over time, this pattern can result in weight gain,” she explained, adding that the habit is linked to obesity, diabetes, and hypertension.

To make breakfast easier, Akinyemi advised opting for simple, no-cook meals such as fruits, apples, oranges, grapes, pineapple, and pawpaw, or vegetables like cucumber and cabbage. Quick options like bread with peanut butter or margarine can also suffice.

Clinical nutritionist and digital health creator, Odukoya Fiyinfoluwa, added that skipping breakfast keeps the body in a prolonged fasting state, affecting how it manages hunger and energy.

“For many people, this results in low energy, irritability, and stronger hunger later in the day, increasing the chances of overeating or choosing unhealthy foods,” he said.

He also warned that for individuals with blood sugar issues, missing breakfast can disrupt glucose control, leading to fatigue, dizziness, and cravings.

While skipping breakfast may not completely halt metabolism, Odukoya noted that it can reduce alertness and concentration, particularly in the morning. Over time, it may also affect weight management due to poor eating habits.

He advised Nigerians to aim for balanced meals that include carbohydrates, protein, and healthy fats, as this combination helps maintain steady energy levels and reduces cravings.

Simple and Healthy Breakfast Ideas

Oats with milk and fruits for sustained energy

Pap (ogi) with akara or moi moi for a balanced local option

Bread with eggs and vegetables for protein and focus

Beans with a small portion of rice or bread for fullness

Fruits with groundnuts for a quick, nutritious, no-cook meal


Experts stress that making time for even a simple breakfast can significantly improve daily performance and long-term health.